Comparing Nutrients in 500 calories Waffles, gluten-free, frozen, ready-to-heat VS Boiled California Red Kidney Beans

Weight per 500 calories

• Waffles, gluten-free, frozen, ready-to-heat: 190g
• Boiled California Red Kidney Beans: 403g

Waffles, gluten-free, frozen, ready-to-heat have 2.1 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Waffles, gluten-free, frozen, ready-to-heat or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	4.64% 1.5g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	69.5% 90g	130g per day for Men 19-50 years
Sugars	4.54% 3.3g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.3% 0.95g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.82g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	7% 2.66g	99% 37.5g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.8% 15.2μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	212% 5.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.38% 4.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.6% 76mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	129% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	64.6% 1.5mg	55.8% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 683mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	6.93% 236mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.76μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	2.23% 82.5g	7.3% 270g	3700g per day for Men 19-50 years

Waffles, Gluten-free, Frozen, Ready-to-heat VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Waffles, gluten-free, frozen, ready-to-heat or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Waffles, gluten-free, frozen, ready-to-heat vs Boiled California Red Kidney Beans:

• 500 calories of Waffles, gluten-free, frozen, ready-to-heat have 1.6 times more Vitamin B3 and more Vitamin B12 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 3.4 times more Vitamin B1, 3.3 times more Vitamin B2, 3.3 times more Vitamin B6 and 19.6 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Boiled California Red Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Waffles, gluten-free, frozen, ready-to-heat vs Boiled California Red Kidney Beans:

• 500 calories of Waffles, gluten-free, frozen, ready-to-heat have 1.2 times more Phosphorus and 59.5 times more Sodium than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 3.5 times more Calcium, 6.9 times more Copper, 10 times more Iron, 3.3 times more Magnesium, 7.2 times more Potassium and 3.6 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Boiled California Red Kidney Beans contain similar levels of Manganese per 500 calories.
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium, Potassium and Zinc
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Waffles, gluten-free, frozen, ready-to-heat have 46.3 times more Fat, 11.3 times more Omega 3 and 37.6 times more Omega 6 than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 14.1 times more Fiber and 7.1 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6